Dead Bug

The dead bug is a ground-based core strengthening exercise that targets the lower abdominals, obliques, and hip flexors. This exercise will also improve strength in the lower back and shoulders.


  1. 978_A
    Lie flat on your back with arms fully extended along your sides. Bend your knees and bring them up so that your thighs and hips form a 90 degree angle, calves parallel to the floor. This is your starting position.
  2. Dead Bug
    Brace your core and reach one arm up and behind your head while straightening out the opposite leg. Don't let the leg touch the floor. Return to the starting position to repeat on the other side.

Trainer’s Tips

  • Do not let the lower back break contact with the floor. Keep the lower back pressed downward and abs tight.